Chairs play a significant role in yoga practice, aiding not only in stretching but also in supporting inverted and other poses. Here are nine moves that utilize chairs:
Move 1: Stand with your legs together and hands on the chair, drawing your abdomen in and chest down to stretch the back of the legs and back. Hold for 1 minute.
Move 2: Stand with legs apart, right leg forward, left leg back, and hips aligned. Place hands on the chair back and neck elongated, drawing the abdomen in to stretch the back of the legs and back. Hold for 1 minute, then switch sides.
Move 3: Bend the left leg and place it on the chair, hands on the backrest, right leg straight with toes on the floor to stretch the outer hip. Hold for 1 minute, then switch sides.
Move 4: Support your body with the chair on the left side, left foot pressing down, left leg straight, left hand on the ground, right hand grabbing the right toe, right leg straight to stretch the inner leg. Hold for 1 minute, then switch sides.
Move 5: Hands on the chair back, legs apart and hip-width, feet flexed, abdomen drawn in, spine elongated to elongate the spine. Hold for 30 seconds.
Move 6: Hands on the chair ends, fingertips forward, feet on the ground, hips lifted, chest lifted to open the front of the body. Hold for 30 seconds.
Move 7: Sit, bend knees back, knees together, with the chair front against the upper back, hands bent and grabbing the chair ends to open the chest. Hold for 30 seconds.
Move 8: Hands grabbing the chair legs, elbows and forearms on the ground, abdomen drawn in, feet on the chair, head lifted. Hold for 30 seconds.
Move 9: Sit on the chair front with legs straight and together, folding forward, hands grabbing the feet. Hold for 1 minute.